Every individual experiences anxiety from time to time; however, when these distressing, pit-of-the-stomach feelings last for long periods and interfere with daily living activities, professional help may be necessary.

Discover the sources of your anxiety and look for patterns; then, take steps to alleviate it:

1. Exercise

Exercise releases “feel-good” brain chemicals and can significantly decrease anxiety levels. Exercise also fosters confidence in ones’ own ability to control body and feelings – something known as self-efficacy – which leads to less anxiety according to social cognitive theory.

Spending time outdoors is an effective way to both enhance our mood and reduce our anxiety levels. Studies show that being exposed to sunshine, fresh air and green surroundings can significantly reduce anxiety levels.

Other natural treatments for anxiety include avoiding caffeine and stimulants that increase heart rate – a telltale sign of anxiety. Physical activity and healthy eating habits such as whole grains, lean meats, fish, fruits and vegetables is linked with better moods while processed foods, sugary drinks and fried food can contribute to anxiety, depression and other mental health problems. People suffering from anxiety may benefit from meditation, yoga or aromatherapy using soothing plant essential oils like lavender.

2. Eat Right

Anxiety and stress relief may be found through changes to diet, sleeping habits and other lifestyle decisions, but these alone should not replace seeking medical assistance or psychotherapy – known as talk therapy – which will enable you to identify situations or actions which cause anxiety as well as how best to control those emotions.

Eating a diet rich in vegetables, fruits and whole grains has been linked with lower anxiety. Switching soda for sparkling water; replacing coffee with herbal tea or chai lattes; and choosing low-sugar energy snacks such as yogurt, nuts or berries could all make a difference in how we feel.

Avoid alcohol and drugs, which may contribute to or exacerbate anxiety. Quitting can take time and often needs support from others; get assistance if necessary early on. In addition, understand what makes you anxious, use relaxation techniques like visualization or meditation to put worries into perspective and practice these before speaking to a therapist – this may make your sessions more fruitful!

3. Sleep

Sleep is essential in managing anxiety and stress naturally. Achieve this means setting an alarm on time each night, getting enough rest, and avoiding stimulants such as caffeine that keep you awake through the night.

William Shakespeare may have been alluding to anxiety when he said, “a full night’s rest is a boon.” Sleep studies indicate that insufficient rest increases feelings of worry and stress; deep, non-rapid eye movement (non-REM) sleep has the ability to calm the brain and restore emotions.

Exercise can help alleviate anxiety-inducing energy, and eating plenty of fruits, vegetables and whole grains is known to boost mood. But if worries continue, consulting with a mental health professional might be in order. Treatment options might include therapy or self-care practices that help manage stress and anxiety naturally; one such therapy approach is cognitive behavioral therapy for insomnia (CBT-I), an evidence-based treatment which modifies negative or inaccurate thoughts which contribute to poor sleep while developing healthier behaviors that promote improved restfulness. CBT-I typically takes four to eight sessions before it produces results – an approach typically lasting four to eight sessions is sufficient!

4. Take a Break

Stress-relieving breaks from work are well known to improve both mood and focus, but how you take your breaks matters as well.

An activity like taking a short walk, listening to music, practicing easy yoga poses or inhaling relaxing plant essential oils can all help relieve anxiety and stress. Try incorporating such activities into your daily schedule.

Avoid engaging in activities that increase stress levels, like excessive socializing or drinking alcohol, which may add more tension than necessary. If these behaviors become an ongoing problem, speak with healthcare providers or mental health specialists about ways to manage them effectively.

Writing down your thoughts in a journal may also prove useful in helping identify negative thought patterns and how they make you feel. Recording stressors will allow both yourself and a healthcare provider to devise a healthy plan to deal with them; this might involve medications, attending therapy or engaging in relaxation techniques like visualizing or meditation. Furthermore, it would be wise to limit exposure to news and politics which may trigger the “flight or fight” response.

5. Relax

Anxiety can often be linked to rapid, shallow breathing that increases heart rate and dizziness. Deep breathing exercises may help calm the nervous system; alternative remedies such as herbal tea may also prove effective.

Clutter can lead to stress, so take the time to organize your workspace. A quick way to relieve tension is sprinkling some cold water on wrists or behind ears where major arteries reside; getting enough rest, forgoing caffeine intake, meditation and drinking chamomile tea are also effective natural stress relievers.

Anxiety can be an integral part of life and may even serve a useful function, like alerting us to potential danger or motivating us to study for exams or public presentations. But any anxiety that causes distressing symptoms should be evaluated by a mental health provider for treatment.

If your anxiety is severe and inhibits daily activities, speaking to a healthcare professional about medication or therapy could help significantly. Documenting symptoms is also useful as this allows both parties involved in your care to recognize patterns that contribute to anxiety.